Love Your Heart

Tips for heart-healthy liv­ing

Focus of SWFL - - C Ontent - Fa­jilv Fea­tures­­nasin

Three Changes You Can Make


It beats about 100,000 times a day, 35 mil­lion times a year. It pumps blood through the body three times ev­ery minute, tak­ing that blood on the equiv­a­lent of a 12,000 mile trek ev­ery 24 hours. Even at rest, it works twice as hard as the leg mus­cles of a per­son run­ning. The heart is a re­mark­able, vi­tal mus­cle that war­rants great care and main­te­nance. Yet 1 in ev­ery 4 deaths is due to heart dis­ease. But it doesn’t have to be that way. You can start mak­ing changes to­day that will help make your heart health­ier in the long run.

Eat Bet­ter Eat­ing a wide va­ri­ety of foods that are low in fat, choles­terol and salt, but rich in nu­tri­ents can help pro­tect your heart. In­stead of think­ing about a healthy diet in terms of what you can’t eat, think about it in terms of what you can eat. Add more: a. Fruits and veg­eta­bles — about 4 1/2 cups a day b. Whole grain foods — at least three 1-ounce serv­ings a day c. Fish — at least two 3 1/2-ounce serv­ings a week d. Nuts, legumes and seeds — at least four serv­ings a week



Eat­ing healthy foods low in choles­terol, trans fats and sat­urDWHG IDWV, DV ZHOO DV IRRGV WKDW DrH KLJK LQ fiEHr, FDQ KHOS keep choles­terol lev­els in check. An­other way to help con­trol choles­terol lev­els is by in­cor­po­rat­ing soy pro­tein into your healthy diet. An ex­ten­sive body of re­search has shown that soy-based di­ets can re­duce LDL choles­terol (bad choles­terol) and triglyc­erides, and raise HDL choles­terol (good choles­terol). One of the key com­po­nents in soy’s choles­terol low­er­ing properties is some­thing called lu­nasin, a nat­u­rally oc­cur­ring soy pep­tide. Re­search on lu­nasin was so promis­ing that sci­en­tists found a way to ex­tract lu­nasin from soy­beans so that it could be made avail­able in a pure form. For ex­am­ple, Lu­naRich soy pow­der de­liv­ers the lu­nasin equiv­a­lent of 25 grams of soy pro­tein. To get that same amount from other foods, you would need to drink ap­prox­i­mately 32 ounces of soy milk, or eat ap­prox­i­mately 12 ounces of tofu.

Get Mov­ing Mod­er­ate ex­er­cise can help you lose weight, re­duce your chances of stroke, di­a­betes and heart dis­ease com­pli­ca­tions, lower your blood pres­sure and pre­vent other se­ri­ous med­i­cal com­pli­ca­tions. $LP IRr DW OHDVW 30 PLQuWHV RI PRGHrDWH DFWLYLWy D GDy, fiYH times per week. Here are some easy ways to get mov­ing: a. Start walk­ing —Try tak­ing brisk, 10-minute walks through­out the day. Park farther away from your des­ti­na­tion. Take the stairs in­stead of the el­e­va­tor. Walk the dog af­ter din­ner or walk to a neigh­bor­hood des­ti­na­tion in­stead of driv­ing. b. Do chores — Out­door chores like gar­den­ing, rak­ing leaves and wash­ing the car are good ways to get mov­ing. Clean­ing house does it, too. Try turn­ing on some mu­sic and danc­ing while do­ing chores.

Lose Weight Ex­tra weight puts more bur­den on your heart, lungs, blood ves­sels and bones. Be­ing over­weight in­creases the risk of high blood pres­sure, high choles­terol and di­a­betes, as well. a. Talk to your doc­tor — Find out your body mass in­dex (BMI), which is your body weight rel­a­tive to your height. )LQG RuW ZKDW yRur %0, VKRuOG EH, DQG fiQG RuW ZKDW yRur calo­rie in­take should be for some­one of your age, gen­der and level of phys­i­cal ac­tiv­ity. b. Keep track of what you eat — This will tell you a lot about your eat­ing habits and help you make smart de­ci­sions, like con­trol­ling por­tion sizes and choos­ing nu­tri­ent-rich foods. c. Set rea­son­able goals — Don’t go for fad di­ets that claim you’ll lose 10 pounds in a week. Slow and steady weight loss is more likely to stay off, and you’ll be health­ier in the long run.

Newspapers in English

Newspapers from USA

© PressReader. All rights reserved.